4 rounds for time:
• 500m Row
• 10 Toes-to-bar
• 10 Push-ups
• 10 Front Squats 115/75#
Goal: 15 min

Recovery circuit

4 rounds for quality
40/30 calorie Air bike
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

30min
Every 5min
10 BBJO
Rest of the time bike erg

ACCESSORY

3-4 rounds for quality:
15+15 kylkitaivutus kuulalla (raskas)
30-45s lankku matalilla renkailla nostellen jalkoja vuorotellen
12 pystysoutu tangolla
- rest as needed

A) Front heel elevated Split squat 4x8/8 @double FR KB
B) Bottom up press 4x8/8

1. EMOM 9’
   1: 12 gorilla row
   2: 40”-45” hollowrock
   3: 10 Double KB DL

2. AMRAP 10’
   4 Burpee over KBs
   2-4-6-8…
   Double KB Front Squat

Lämppänä voimatempaus+vala+tempaus allepudotus+tempaus 5x1+1+1+1
15,20

Tempausta pukeilta pp kakkosia
20,24,25,29,30,32,34,36,37,38

Rive pukeilta pp +työntö 2+1
25,30,35,40,44,46,48,50

Takakyykky 1x4
Lämpät 50,60,70,80 kolmosia
Nelosena 87kg

Loppujumppana köpis

Ring MU drills – 2 Rounds of:

1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
3 Back support slide throughs
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)
+
HSW prep – 1-2 Rounds of
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

Jerks

A) 3-4x (WU)

• 3 Strict Press in Split Stance + 3 Tall Split Jerk
• 3/3 Split Lunge Jump

*rest as needed

B) Push Press
E90SEC x5:

• 1 Push Press + 1 Push Jerk *Build up to starting split jerk weight

C) Split Jerk
E2MOM X6-8:

• 1 Split Jerk *Build to days heavy

Odd Object

4 Sets:

• 20 GHD
• 20m Yoke Carry (10+10m)
• 30m Heavy SB Bearhug Carry (50-60kg?)

Yoke: @130kg

*Rest 3min between sets.

Accessories

A) 4x Superset:

• 10 Straddle Z-Press (KB)
• 10-15 KB/Plate Front Raise (3s jarruttava alas) *rest as needed

B) 3-4x For Quality:

• 10-15 Zottman Curl (DB)
• 20-30 Banded Tricep Ext.

Pyramidi 3-2-1-2-3

1 x 1+2 x 60kg
1 x 1+1 x 63kg
1 x 1+1 x 65kg